There are more than one thing we can do to ensure that we are on the correct path and are on track to hit our fitness goals. Progress within the gym is NEVER a linear line and there are always peaks and troughs within your training. However, there are things we can do and put in place to ensure that our general trend for progress is an upward line.

The Program

It’s vital that you follow a progressive program when training. This ensure that you progressively overload. It’s important to follow a progressive program as the body will adapt to the stimulus it is put under. Therefore to ensure you make progress, you need to increase the intensity/volume over time. This allows for a stimulus that will bring about desired physiological adaptations, that allow you to reach your goals.

Goal Setting

Goal setting is a great tool you can use to ensure you stay on track and reach your fitness goals. It is important to set short – long term goals. Your long term goal should be where you want to end up with short-medium term goals along the way. The short-medium term goals are there to keep you in check and contribute towards the achievement of your long term goals. It is important that your goals follow the SMART principles (Specific, Measurable, Achievable, Relevant, and Time-Bound). There are 3 different types of goals; process, performance and outcome. Process goals are daily behaviours or short term targets you need to hit to enable you to reach your goals. Performance goals are goals that you are in control of whether you achieve them or not, an example of this would be lifting 2x your bodyweight on a deadlift. Finally, outcome goals are the bigger picture but they are out of your control. An example of this would be achieving 3rd in a fitness competition. Your performance and outcome goals are usually more medium-long term goals.

Testing

Testing is a key part of a training plan. By testing, it allows you to track your progress and reflect on your lifts and fitness. It enables you to see where your weaker areas are within your training. This can help shape your training plan and gives you a more clear picture on what needs work. It also allows you to see that the work your putting in is actually working, motivating you and giving you that sense of achievement.